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Power building Program Phase 2

by Masroor Butt
4.0
(1 rating)

Program Description

Increase power and strength.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 08, 2024 11:37
  • Last Edited
    Jun 18, 2025 08:24

Summary

Elevate your strength training with the Power Building Program Phase 2, a focused 5-week journey designed for serious lifters. Committing to 5 days a week, you'll tackle a blend of compound and isolation movements, including Deadlifts, Bench Presses, and Lat Pulldowns, all aimed at maximizing muscle growth and power. Each session is crafted to push your limits, ensuring you build strength and size effectively. Get ready to transform your physique and unleash your inner powerhouse!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
T-Bar Row
3
8 reps
RPE 7
5
Face Pull
2
8 reps
RPE 7
6
Preacher Curl (Barbell)
2
10 reps
RPE 7
7
Hammer Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Face Pull
2
8 reps
RPE 8
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Face Pull
2
8 reps
RPE 8
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Face Pull
2
8 reps
RPE 8
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 6
2
Underhand Lat Pulldown
2
8 reps
RPE 6
3
Seated Row (Cable)
2
8 reps
RPE 6
4
T-Bar Row
2
8 reps
RPE 6
5
Face Pull
2
8 reps
RPE 6
6
Preacher Curl (Barbell)
2
10 reps
RPE 6
7
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 7
4
Dip (Assisted)
3
8 reps
RPE 7
5
Skull Crusher (Barbell)
2
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Dip (Assisted)
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Chest Fly (Cable)
2
8 reps
RPE 6
4
Dip (Assisted)
2
8 reps
RPE 6
5
Skull Crusher (Barbell)
2
8 reps
RPE 6
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
3
Hip Thrust (Machine)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Straight Leg Calf Raise
3
8 reps
RPE 7
6
Hanging Knee Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
8 reps
RPE 8
6
Hanging Knee Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
8 reps
RPE 8
6
Hanging Knee Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Straight Leg Calf Raise
3
8 reps
RPE 8
6
Hanging Knee Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 6
2
Walking Lunge (Dumbbell)
2
8 reps
RPE 6
3
Hip Thrust (Machine)
2
8 reps
RPE 6
4
Leg Extension
2
8 reps
RPE 6
5
Straight Leg Calf Raise
2
8 reps
RPE 6
6
Hanging Knee Raise
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
8 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 7
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6.5
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7.5
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6.5
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7.5
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 6.5
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7.5
4
High To Low Pec Fly (Cable)
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 6
3
Pull-Up (Assisted)
2
8 reps
RPE 6
4
High To Low Pec Fly (Cable)
2
8 reps
RPE 6
5
Seated Row (Cable)
2
8 reps
RPE 6
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
7
Tricep Pushdown (Cable)
2
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hamstring Bridge
2
12 reps
RPE 7
6
Straight Leg Calf Raise
2
12 reps
RPE 7
7
Cable Crunch
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hamstring Bridge
2
12 reps
RPE 7.5
6
Straight Leg Calf Raise
2
12 reps
RPE 7.5
7
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hamstring Bridge
2
12 reps
RPE 7.5
6
Straight Leg Calf Raise
2
12 reps
RPE 7.5
7
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hamstring Bridge
2
12 reps
RPE 7.5
6
Straight Leg Calf Raise
2
12 reps
RPE 7.5
7
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Lying Leg Curl
2
12 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Hamstring Bridge
2
12 reps
RPE 6
6
Straight Leg Calf Raise
2
12 reps
RPE 6
7
Cable Crunch
2
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Underhand Lat Pulldown
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
T-Bar Row
3 Sets
8 Reps
@7
5
Face Pull
2 Sets
8 Reps
@7
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@7
7
Hammer Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
3 Sets
8 Reps
@7
4
Dip (Assisted)
3 Sets
8 Reps
@7
5
Skull Crusher (Barbell)
2 Sets
8 Reps
@7
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
7 Reps
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Hamstring Bridge
2 Sets
12 Reps
@7
6
Straight Leg Calf Raise
2 Sets
12 Reps
@7
7
Cable Crunch
2 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
@6
2
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@7
3
Hip Thrust (Machine)
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Straight Leg Calf Raise
3 Sets
8 Reps
@7
6
Hanging Knee Raise
3 Sets
8 Reps
@7
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@6
2
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@7
3
Pull-Up (Assisted)
3 Sets
8 Reps
@7
4
High To Low Pec Fly (Cable)
3 Sets
8 Reps
@7
5
Seated Row (Cable)
3 Sets
8 Reps
@7
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@7